Total Carbohydrates of a Small Apple

One small apple is one serving from the fruits food group.

The total number of carbohydrates in an apple is based on the size of the apple and whether or not it’s peeled. Although peeling your apple reduces its carbohydrate content, it also eliminates almost half of the fiber from the apple. The amount of total carbohydrates and fiber you need each day is based on your calorie intake, age and gender.

Carbohydrates in Apples

According to the U.S. Department of Agriculture Nutrient Data Laboratory, one small apple with the peel contains about 21 grams of total carbohydrates, including 3.6 grams of dietary fiber. If you peel your small apple, it will then contain about 17 grams of total carbs, including 1.7 grams of dietary fiber.

Other Nutrients

A small apple with the skin contains about 77 calories, according to the USDA Nutrient Data Laboratory. Apples contain less than 1 gram of protein and fat, which is not a significant amount. However, apples do provide other beneficial nutrients, such as vitamin K, potassium, vitamin A and vitamin C.

Carbohydrate and Fiber Requirements

Apples provide a significant source of carbohydrates and fiber, and can help you meet your daily requirements for these nutrients. According to the Institute of Medicine, adult men and women need at least 130 grams of carbohydrates each day, and should consume 45 to 65 percent of their daily calories from carbs. This means you need about 225 to 325 grams of carbs each day when consuming a 2,000-calorie diet. Fiber recommendations vary by age and gender. The Institute of Medicine suggests men ages 19 to 50 need 38 grams of fiber each day, men older than age 50 require 30 grams of fiber, women ages 19 to 50 need 25 grams and women over 50 require at least 21 grams of fiber each day.

Meal Planning

It’s important to include a variety of healthy carbohydrates in your diet. In addition to fruits, healthy carbs are also found in whole grains, legumes, vegetables, low-fat milk and low-fat yogurt. Small amounts of carbohydrates are present soy milk, peanut butter, nuts and seeds. According to ChooseMyPlate.gov, one apple counts as a 1-cup portion from the fruits food group. The Dietary Guidelines for Americans 2010 encourage you to eat 2 cups of fruit each day when following a 2,000-calorie diet.

About the Author

Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.